BADUANJIN PARADO Y SENTADO

MEDITACION EN MOVIMIENTO
http://eric-taichi.blogspot.com.ar/2012/10/ba-duan-jin-supportheavens.html

Ba Duan Jin (Part 1 of 8) -

Support the Heavens

This week's post is a detailed look at the Ba Duan Jin

qigong exercise called Support the Heavens. It is also
known as Uphold the Sky with Two Hands to Nurture Triple
Warmer and as Press the Heavens with Two Hands. It is
traditionally the first of the eight exercises.
Ba Duan Jin is a traditional qigong routine with hundreds of
variations. It is variously translated as Eight Silken
Brocades, Eight Pieces of Silk Brocades, Eight Section
Brocade, Eight Silken Exercises, Eight Fine Exercises, or
many other names.
Qigong is all about body, mind, and breath. These exercises
contain specific movements that are synchronized with the
breath while the mind concentrates on the movements. The

exercises are intended to help develop calm, peaceful

movements and sharpen our mental focus. At all times,
keep your knees loose and flexible.
Explanation:
This exercise improves the flow of qi in the triple warmer.
The triple warmer is separated into upper, middle, and lower
portions. The triple warmer functions to regulate the
activities of the internal organs and participates in the
control of fluid metabolism.
Standing Instructions:
1. Stand in wuji and relax all your joints.
2. Inhale slowly and circle your arms overhead. At the
crown of your head, turn your hands so the palms are up. If
it is comfortable to do so, interlace your fingers. Exhale and
press your hands up as if holding up the sky. Visualize
pushing against a resistance.
3. Inhale slowly and lower your hands to your head, rotating
them so they are palm down. Exhale and separate your
hands, circling your arms out and back to your sides.
Visualize moving against a resistance.
4. Do this exercise eight times.
Modification for seated form:

1. Sit in wuji with your feet flat on the floor. Place your
hands at your sides in any comfortable position.
2. No change.
3. Return your hands to your sides.
4. No change.
Modification for a more challenging form:
1. No change.
2. Raise your head and eyes to follow the movement of
your hands as they travel. Simultaneously, rise up on your
toes. This challenges your balance.
3. Simultaneously, lower your heels to the ground.
4. No change.
Benefits & Effects:
1. This exercise balances the metabolism of your Triple
Warmer. It is only through the intermediate function of the
Triple Warmer that your body can absorb and transfer the
vital energy necessary to life.
i. Shangjiao The Superior Warmer, the upper portion of
the Triple Warmer, corresponds to the body cavity above
the diaphragm. Functionally, it includes the heart and lungs.
It has the function of distributing the nutrients to the whole
body.

ii. Zhongjiao The Central Warmer, the middle portion of

the Triple Warmer, corresponds to the body cavity below the
diaphragm and above the level of the belly button.
Functionally, it includes the stomach and spleen. Its chief
function is to digest, absorb, and transport nutrients
obtained from food.
iii. Ziajiao The Lower Warmer, the lower portion of the
Triple Warmer, corresponds to the body cavity below the
level of the belly button. Functionally, it includes the small
and large intestines, kidney, and urinary bladder. Its chief
function is to eliminate wastes from the body.
2. Stretching the torso and back prepares you for the
following exercises.
To continue this series, see
Ba Duan Jin (Part 2 of 8) - Drawing the Bow

Ba Duan Jin (Part 2 of 8) - Drawing

the Bow

This week's post is a detailed look at the Ba Duan Jin

qigong exercise called Drawing the Bow. It is also known as
Shooting Eagle with Bow and Arrow and as Drawing the

Bow and Letting Arrow Fly. It is traditionally the second of

the exercises.
Ba Duan Jin is a traditional qigong routine with hundreds of
variations. It is variously translated as Eight Silken
Brocades, Eight Pieces of Silk Brocades, Eight Section
Brocade, Eight Silken Exercises, Eight Fine Exercises, or
many other names.
Qigong is all about body, mind, and breath. These exercises
contain specific movements that are synchronized with the
breath while the mind concentrates on the movements. The
exercises are intended to help develop mental focus and
calm, peaceful movements. At all times, keep your knees
loose and flexible.
Explanation:
This exercise places emphasis on the kidneys by increasing
the flow of qi in the lower back.
Standing Instructions:
1. Stand with your feet two shoulder widths apart and your
knees loose and flexible. Cross your hands in front of your
chest, with your hands in fists. Place your right hand outside
and left hand inside.

2. Extend your left hand out to the left with your arm parallel
to the ground. Extend your index and middle fingers and the
other three fingers curled (sword finger). Turn your head
toward your left hand.
3. Hold your right hand at your left shoulder as if it were
holding the string of a bow. Inhale slowly and bring your
right hand in a fist back toward your right shoulder, with the
elbow extended out and forearm parallel to the ground. As
you inhale, also bend your knees slightly to assume an
easy horse stance. Imagine that you are aiming at a target.
4. Exhale and release the fingers of your right hand.
Imagine that you can see an arrow traveling through the air
and hitting the target. Return your hands to the starting
position, but with your hands reversed. Repeat to the other
side.
5. Do this exercise eight times.
Modification for seated form:
1. Sit in wuji with your feet flat on the floor.
2. No change.
3. No change.
4. No change.
5. No change.
Modification for a more challenging form:

1. Start from a low horse stance with your thighs parallel to

the ground. Stay in a deep horse stance for the entire
exercise.
2. Tense all your muscles as you inhale and turn it into an
isometric exercise.
3. No change.
4. Relax all your muscles as you exhale.
5. No change.
Benefits & Effects:
1. The horse stance and the twisting action strengthen and
stretch the legs, hips, and waist.
2. The draw of the bow stretches the muscles of the upper
body, opening the chest and strengthening the lungs.
Another key benefit of this exercise is an increased ability to
concentrate and focus.

For the rest of this series, start with:

Ba Duan Jin (Part 1 of 8) - Support the Heavens

Ba Duan Jin (Part 3 of 8) Separating

Earth

Heaven and

This week's post is a detailed look at the Ba Duan Jin

qigong exercise called Separating Heaven and Earth. It is
also known as Harmonizing Spleen and Stomach by
Raising Arm Separately and as Raise Each Arm to Regulate
the Spleen. It is traditionally the third of the exercises.
Ba Duan Jin is a traditional qigong routine with hundreds of
variations. It is variously translated as Eight Silken
Brocades, Eight Pieces of Silk Brocades, Eight Section
Brocade, Eight Silken Exercises, Eight Fine Exercises, or
many other names.
Qigong is all about body, mind, and breath. These exercises
contain specific movements that are synchronized with the
breath while the mind concentrates on the movements. The
exercises are intended to help develop mental focus and
calm, peaceful movements. At all times, keep your knees
loose and flexible.
Explanation:
This exercise increases the flow of qi in the stomach and
spleen. In Traditional Chinese Medicine (TCM), the stomach
is known as the sea of grain and water and is responsible
for digesting food. The spleen is responsible for transporting
nutrients throughout the body.

Standing Instructions:
1. Stand in wuji with your feet two shoulder widths apart.
Hold your arms in front of your chest with your palms down
and fingertips pointing at each other.
2. Shift your weight to your right foot, inhale, raise your right
hand overhead, and turn your palm up, its fingers pointing
to your left. Simultaneously, press your left hand down with
its palm down and fingers pointing to the front.
3. Exhale and return both hands to the beginning position.
4. Shift your weight to your left foot, inhale and repeat Step
2, but this time raise your left hand overhead and press
your right hand down.
5. Exhale and return both hands to the beginning position.
6. Do this exercise eight times.
Modification for seated form:
1. Sit in wuji with your feet flat on the floor.
2. Simultaneously, press your left hand down and forward
with its palm down and fingers pointing to the front.
4. Press your right hand down and forward.
Modification for a more challenging form:
1. Start in horse stance.

2. As you stretch and extend your hands, rise from the

horse stance.
3. As you relax and return to neutral, exhale and return to
horse stance.
NOTE: Continue moving from horse stance and standing
wuji as you alternate hands.
Benefits & Effects:
1. The alternating stretching stimulates the muscles in the
front of the upper body, improves circulation to the stomach,
liver, and spleen.
2. The muscles of one side of the body are stretched
against the other side. This kind of exercise harmonizes
and adjusts the digestive system; the energy level of the
body, particularly the stomach and spleen; and the vital
energy circulating through to coordinate the internal organs.
3. The internal organs, especially the stomach, spleen, liver,
and gallbladder are massaged and stimulated through this
exercise.
4. This exercise brings favorable effects to patients who are
suffering stomach and duodenal ulcers or stomach
inflammation.
5. Stimulates the digestive process and the peristaltic action
of the intestines.

6. A prophylaxis and a treatment for intestinal and stomach

diseases.

For the rest of this series, start with:

Ba Duan Jin (Part 1 of 8) - Support the Heavens
To continue with this series, see:
Ba Duan Jin (Part 4 of 8) - Looking Backward to Amend
5Strains and 7 Impairments
Ba Duan Jin (Part 4 of 8) Looking

Backward to

Amend 5 Strains and 7 Impairments

This week's post is a detailed look at the Ba Duan Jin

qigong exercise called Looking Backward to Amend 5
Strains and 7 Impairments. It is also known as Wise Owl
Gazes Backward and as Turning to Tonify the Nervous
System. It is traditionally the fourth of the exercises.
Ba Duan Jin is a traditional qigong routine with hundreds of
variations. It is variously translated as Eight Silken
Brocades, Eight Pieces of Silk Brocades, Eight Section
Brocade, Eight Silken Exercises, Eight Fine Exercises, or
many other names.

Qigong is all about body, mind, and breath. These exercises

contain specific movements that are synchronized with the
breath while the mind concentrates on the movements. The
exercises are intended to help develop mental focus and
calm, peaceful movements. At all times, keep your knees
loose and flexible.
Explanation:
This exercise increases the flow of qi in the neck and head.
The five strains are the weaknesses of the 5 yin organs:
spleen, lungs, heart, liver, and kidneys. The seven
impairments refer to injuries caused by emotion: grief, joy,
hate, love, happiness, anger, and desire. According to
Traditional Chinese Medicine (TCM), you can become ill
when your internal organs are weak and emotions
overcome your natural defenses. Strong emotions
accumulate in the head.
Standing Instructions:
1. Stand in wuji with your palms touching your thighs and
your eyes lightly closed.
2. Inhale and slowly turn your head to the left and gradually
open your eyes as you turn. When you turn to your
maximum limit, open your eyes as wide as you can.

3. Exhale and return to the beginning position, with eyes

lightly closed.
4. Repeat to the right.
5. Do this exercise eight times.
Modification for seated form:
1. Sit in wuji with your feet flat on the floor.
2. Place your right hand on the outside of your left knee to
keep your knees from moving.
Modification for a more challenging form:
2. When you turn to your maximum limit, open your eyes as
wide as you can. Lean back and look over your shoulder
down at your opposite heel.
CAUTION: When leaning back to look over your shoulder,
do not lean your head back. Lean your body and keep your
head in line with your neck and spine to protect your
cervical vertebrae.
Benefits & Effects:
1. Turning the neck and twisting the body strengthens your
neck and straightens your spine, opens the yang meridian
up the back, and improves the flow of qi in the head and
brain.

For the rest of this series, start with:

Ba Duan Jin - Support the Heavens (Part 1 of 8)

To continue with this series, see:

Ba Duan Jin (Part 5 of 8) Head and Tail

Swaying to Get Rid of Heart Fire
Ba Duan Jin (Part 5 of 8) Head

and Tail Swaying to

Get Rid of Heart Fire

This week's post is a detailed look at the Ba Duan Jin
qigong exercise called Head and Tail Swaying to Get Rid of
Heart Fire. It is also known as Big Bear Turns from Side to
Side and as Sway the Head and Shake the Tail. It is
traditionally the fifth of the exercises.
Ba Duan Jin is a traditional qigong routine with hundreds of
variations. It is variously translated as Eight Silken
Brocades, Eight Pieces of Silk Brocades, Eight Section
Brocade, Eight Silken Exercises, Eight Fine Exercises, or
many other names.

Qigong is all about body, mind, and breath. These exercises

contain specific movements that are synchronized with the
breath while the mind concentrates on the movements. The
exercises are intended to help develop mental focus and
calm, peaceful movements. At all times, keep your knees
loose and flexible.
Explanation:
This exercise reduces qi in the heart (heart fire). Excess
heart fire leads to heartburn, restlessness, lack of sleep,
mental uneasiness, colds, and hypertension. This exercise
pushes the qi from the middle dan tien, into the heart and
lung area, and out through any obstructions.
NOTE: Inhale when you are in the beginning position and
exhale when you bend forward.
Standing Instructions:
1. Bend your knees slightly and stand with your feet two
shoulder widths apart. Bend slightly and place your hands
on your thighs with thumbs pointing out.
2. Slowly wave your head from side-to-side a total of four
times.
3. Bend left and down from the waist and rotate your upper
body down and around toward the right in a circle. At the

same time, sway your buttocks towards the left. Continue

rotation to beginning position.
4. Do this exercise eight times.
Modification for seated form:
1. Sit in wuji.
3. Bend left and down from the waist and rotate your upper
body toward the right. Continue rotation to beginning
position.
CAUTION: Do not overbalance. It is easy to lean too far
and fall from a chair.
Modification for a more challenging form:
1. Bend knees to assume a deep horse stance with feet two
should widths apart.
Benefits & Effects:
1. A general overall exercise induces perspiration and helps
to relieve the symptoms of heart fire.
2. Strengthens the legs, waist, back, and neck. Opens up
the governing vessel.
3. Enhance every organ and systems function.
For the rest of this series, start with:
Ba Duan Jin (Part 1 of 8) - Support the Heavens

To continue with this series, see:

Ba Duan Jin (Part 6 of 8) Pulling Toes to
StrengthenKidneys and Waist

Ba Duan Jin (Part 6 of 8) Pulling Toes to Strengthen

Kidneys and Waist
This week's post is a detailed look at the Ba Duan Jin
qigong exercise called Pulling Toes to Strengthen Kidneys
and Waist. It is also known as Touching Toes then Bending
Backward and as Two Hands Hold the Feet to Strengthen
the Kidneys and Waist. It is traditionally the sixth of the
exercises.
Ba Duan Jin is a traditional qigong routine with hundreds of
variations. It is variously translated as Eight Silken
Brocades, Eight Pieces of Silk Brocades, Eight Section
Brocade, Eight Silken Exercises, Eight Fine Exercises, or
many other names.
Qigong is all about body, mind, and breath. These exercises
contain specific movements that are synchronized with the

breath while the mind concentrates on the movements. The

exercises are intended to help develop mental focus and
calm, peaceful movements. At all times, keep your knees
loose and flexible.
Explanation:
This exercise alternately obstructs and frees up the flow of
qi in the kidney meridians. In Traditional Chinese Medicine
(TCM), the kidney does not completely match the organ of
western medicine. It has the function of storing the qi so as
to nourish the viscera, bones, and brain. It assists the lungs
and spleen in metabolizing body fluids.
Standing Instructions:
1. Stand in wuji with your feet together.
2. Inhale and lean back, simultaneously raising your arms
sideways with palms facing up until your hands are
overhead with your palms facing up and arms are straight
up.
3. Exhale, keeping your knees straight without locking your
knee joint, and bend forward to reach your toes, or as far
down as possible if you cannot reach your toes.
4. Pull your toes or ankles for a second, then release,
inhale, and resume the beginning position.

5. Place your hands at your lower back, bend back gently,

and massage your kidneys for a couple of breaths.
6. Do this exercise eight times.
Modification for seated form:
1. Sit in wuji with your feet flat on the floor.
3. Extend your legs in front of you.
3. ALTERNATE: Extend your legs in front of you. Stretch
your feet and toes outward as far as you can. Then bend
your feet back toward your shins.
Modification for a more challenging form:
2. Inhale and stand straight, bringing your left knee to your
chest, balancing on your right leg. Hold the sole of your foot
with both hands.
3. Exhale and extend your left leg as far as you can.
4. Hold the sole of your foot for a few seconds, release,
inhale, and resume the beginning position.
5. Place your hands at your lower back, bend back gently,
and massage your kidneys for a couple of breaths.
6. Repeat on the other side.
Benefits & Effects:
1. Opens the governing vessel, stretches the muscles and
tendons in the legs, and massages the kidneys.

For the rest of this series, start with:

Ba Duan Jin (Part 1 of 8) - Support the Heavens
To continue with this series, go to
Ba Duan Jin (Part 7 of 8) - Punch Slowly with Intense Gaze

Ba Duan Jin (Part 7 of 8) Punch Slowly with Intense Gaze

This week's post is a detailed look at the Ba Duan Jin
qigong exercise called Punch Slowly with Intense Gaze. It is
also known as Punch with Angry Eyes and as Clench the
Fist and Glare Fiercely. It is traditionally the seventh of the
exercises.
Ba Duan Jin is a traditional qigong routine with hundreds of
variations. It is variously translated as Eight Silken
Brocades, Eight Pieces of Silk Brocades, Eight Section
Brocade, Eight Silken Exercises, Eight Fine Exercises, or
many other names.
Qigong is all about body, mind, and breath. These exercises
contain specific movements that are synchronized with the
breath while the mind concentrates on the movements. The
exercises are intended to help develop mental focus and

calm, peaceful movements. At all times, keep your knees

loose and flexible.
Explanation:
This exercise moves stagnant qi to the skin, where it can be
removed from the body. This raises your spirit (shen) to
increase your overall flow of qi. When you punch, you use
extreme tension, inhale with an intense look. When your
muscles are tensed to the extreme point, you suddenly let
go of the tension and exhale completely. When punching,
project an intense gaze in the direction of your hands as if
you were staring down an opponent. Imagine delivering a
powerful punch.
Standing Instructions:
1. Stand with your feet spaced broadly, about two shoulder
widths apart, with toes firmly gripping the ground and fists at
waist with palms up.
2. Inhale and slowly punch with your right fist forward and
exert all your force, with your eyes glaring intensely at your
right fist. Tighten your buttocks muscles.
3. When you reach your limit, relax and exhale suddenly
and draw your right hand back. Let your glare relax into a
soft gaze. Repeat with your left fist.

4. Inhale and slowly punch with your right fist toward the
right and exert all your force, with your eyes glaring
intensely at your right fist. Tighten your buttocks muscles.
Exhale suddenly and draw your hand back and relax your
muscles and your gaze. Repeat with your left fist to your
left.
5. Inhale and slowly punch with both fists forward and exert
all your force with your eyes glaring intensely to the front.
Tighten your buttocks muscles. Exhale suddenly and draw
your hands back.
6. Inhale and slowly push both palms forward with your
fingers pointing up and exert all your force, with your eyes
glaring intensely at your hands. Tighten your buttocks
muscles. Exhale suddenly and draw your hands back.
7. Do this exercise eight times.
Modification for seated form:
1. Sit in wuji, with toes firmly gripping the ground and fists at
sides with palms up.
Modification for a more challenging form:
1. Work from a low horse stance.
Benefits & Effects:

1. This exercise strengthens the metabolism and keeps the

vital organs in excellent condition.
2. Stimulates the cerebral cortex (brain) and automatic
nervous system.
3. Reputed to bring down blood pressure.
4. Enhances and promotes qi vital energy, endurance, and
physical strength.
For the rest of this series, start with:
Ba Duan Jin (Part 1 of 8) - Support the Heavens
To continue with this series, go to:
Ba Duan Jin (Part 8 of 8) - Seven Jolts Prevent All the
Ailments

Ba Duan Jin (Part 8 of 8) Seven

Jolts Prevent All

the Ailments
This week's post is a detailed look at the Ba Duan Jin
qigong exercise called Seven Jolts Prevent All the Ailments.
It is also known as Bouncing on the Toes and as Raising
the Heels to Keep All Illnesses Away. It is traditionally the
eighth of the exercises.

Ba Duan Jin is a traditional qigong routine with hundreds of

variations. It is variously translated as Eight Silken
Brocades, Eight Pieces of Silk Brocades, Eight Section
Brocade, Eight Silken Exercises, Eight Fine Exercises, or
many other names.
Qigong is all about body, mind, and breath. These exercises
contain specific movements that are synchronized with the
breath while the mind concentrates on the movements. The
exercises are intended to help develop mental focus and
calm, peaceful movements. At all times, keep your knees
loose and flexible.
Explanation:
Raising up on your heels stimulates six of the main qi
meridians and balances the flow of qi.
ALTERNATE: If you have knee or back problems, do not
lower with a jolt. Gently lower your heels to the ground. If
you have difficulty with balance while performing this
exercise, keep one foot flat on the ground and raise the
other heel. Alternate sides.
Standing Instructions:

1. Stand in wuji with your feet apart for good balance. Keep
your hands at your sides. Your head should be kept erect
and natural. Look straight ahead, keeping your knees
straight.
2. Inhale deeply and lift your heels as high as you can.
Draw back your shoulders and expand your chest. Use your
hands as necessary for balance.
3. Exhale completely and lower your heels rapidly with a
jolt.
4. Come back to the beginning position.
5. Do this exercise seven times.
Modification for seated form:
1. Sit in wuji with your feet flat on the floor. Place your
hands on your knees, keeping your head erect and natural.
Look straight ahead with your knees straight.
2. Inhale deeply and lift your heels as high as you can. At
the same time, press down with your hands, applying a little
pressure on your knees.
3. Exhale completely and press down with your hands,
simultaneously lowering your heels rapidly with a jolt.
Modification for a more challenging form:
1. Stand at attention with your toes set apart like a V.
Gasp your hands behind your back. Your head should be

kept erect and natural. Eyes look straight ahead, knees

straight.
2. Inhale deeply and lift your heels as high as you can. As a
result of pulling on your hands, your shoulders are drawn
back and your chest is pushed out.
3. Exhale completely and let go of your hands,
simultaneously lowering your heels rapidly with a jolt.
4. Come back to the beginning position. Switch hands
behind your back.
Benefits & Effects:
1. Opens up the blockages you might have in your internal
channels.
2. The jolts will strengthen your memory.
3. Deep breathing helps to relax.
For the rest of this series, start with:
Ba Duan Jin (Part 1 of 8) - Support the Heavens